Beginner Difficulty

Coach Kozak’s fat burning circuit training in the gym is great for both men and women. HASfit’s circuit workouts burn calories and add strength at the same time.

Fat Burning Exercise Instructions: Complete 3 rounds of each exercise without taking a rest in between sets.
Medicine Ball Wall Toss x 12
High Plank from Bench with Dumbbell x 10 each arm
Bike Sprints 3 x 10 seconds sprint + 10 seconds slow pedal
Switch Jumps + Dumbbell Punch x 30 seconds
Medicine Ball Earthquake x 12
Dumbbell Fly + Crunch x 12

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Intermediate Difficulty

Here’s an awesome weight loss HIIT workout that you can do in the gym or at home with minimal equipment. This routine is great for both men and women to lose weight.

Workout Instructions: Complete 4 rounds of each exercise without resting.
Crab Kicks x 30 seconds
Bench Dips on Heels x 12
Lateral 1,2,3 x 30 seconds
Inverted Supinated Pull-ups x 12
Lying Bicycle Kicks x 30 seconds
Reverse Lunge + Front Kick x 12

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Intermediate Difficulty

Try Coach Kozak’s circuit training exercises to burn fat in the gym or at home. HASfit’s circuit workouts to burn fat are great for both men and women.

Circuit Training Workouts Instructions: Complete 5 rounds of each exercises without resting.
Alternating Dumbbell Push Press + Knee Raise x 45 seconds
Lateral 1,2,3 x 45 seconds
One Arm Row + Iso Hammer Curl x 45 seconds
One Leg Reach Hops x 45 seconds
Kettlebell Swing to Parallel x 45 seconds
45 Degree Double Leg Ext x 45 seconds

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Beginner Difficulty

This Blazing beginners workout routine in the gym is low impact and will burn fat fast. HASfit’s beginner workouts are great for both men and women.

Beginner Exercises Instructions: Complete 4 rounds of each exercise. Try your best not to take any rest in between each set.
Modified Burpee x 30 seconds
Bench Dips w/ knees bent x 12
Bike Sprint x 10 seconds sprint + 50 seconds moderate
Overhead Squat x 12
Inverted Pronate Pull-up x 12
Kettlebell Swing to Parallel x 30 seconds
Lying Knee Raise + Crunch x 30 seconds

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Intermediate Difficulty

Calorie Burning Workouts Instructions: Complete 4 rounds of each exercise.
Ketllebell Posterior Swing and Catch x 20
High Plank Triangle Jumps x 12
Jumping Pull Ups x 12
Ketllebell Push Jerk x 8 each arm
Bike Sprints 4 x 10 seconds sprint followed by 10 seconds of low effort
Power Shrug + Jump x 12

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Intermediate Difficulty

This 10 minute fat burning workout can be done at the gym or at home. HASfit’s exercises to burn fat are great for men and women and only require a pair of dumbbells.

Exercises that Burn Fat Instructions: Complete 4 rounds of each exercise.
Reverse Lunge + Knee Raise x 30 seconds (15 seconds on each side)
Push Up + 4 Mountain Climbers x 30 seconds
Lateral Drop + Shoulder Raise x 30 seconds
Alternating Dumbbell Row x 30 seconds
Switch Jump + Dumbbell Twist x 30 seconds

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Intermediate Difficulty

Join Coach Kozak in the gym with this Fat Demolition weight loss workout. The circuit training weight loss exercises are great for both men and women.

Instructions: Complete 4 rounds of the exercises to lose weight. Sets x Repetitions. Complete each set without breaking in between.
Slalom Skiers 4 x 20
Dumbbell Sumo Deadlift + Upright Row 4 x 15
Standing Straight Leg Raise + Crunch 4 x 20
Kettlebell Push Jerk 4 x 15 each side
Dumbbell Sledgehammer 4 x 20
Wood Chop 4 x 15 each side

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Intermediate Difficulty

This fat torching circuit training workout in the gym is great for both men and women. The circuit exercises and circuit workouts will improve both strength and conditioning.

Circuit Work Outs Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
High Plank Kick Through 4 x 30 seconds
Straight Arm Pulldown 4 x 12
Decline Dumbbell Chest Press 4 x 12
45 Degree Leg Extensions 4 x 30 seconds
Reverse Dumbbell Bentover Rows 4 x 12
Around the World 4 x 30 seconds
Kettlebell Sumo Deadlift 4 x 12

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Intermediate Difficulty

Complete 4 rounds of all the exercises. Only rest when you have to.
Step Up + Opposite Knee to Elbow Twist x 30 seconds
Inverted Pull Ups x 8
Stability Ball Push Up x 12
Kettlebell Swing x 15
Dumbbell Arnold Press + Curl x 8
Dumbbell Goblet Squat x 12

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Beginner Difficulty

Perform each exercise at high intensity for the prescribed sets and repetitions.

Speed Step-ups 5 x 30 seconds
Fallout Push-ups from knees 5 x 8
Lateral Squat Shuffle 5 x 12 steps (6 each way)
Bent-over Row 5 x 12

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